Sets of faahve

Mr. CooL ICE · 15-12-2016 12:23pm #1

Signed up for the IPF Munster Open a few weeks ago, so may as well throw my logs up here. My background is in running, but after getting a bad dose of shin splints in the Dublin marathon in 2012, I looked towards exercise without impact. Fell in love with powerlifting, but have been doing it on and off for too long. Spent the last year correcting bad form and imbalances, so I'm not exactly gonna set the world alight. If I finish above last, I'll be a happy camper

I'm 5ft 11 and 32 years old. Post marathon, I was approx 70kg. Right now, I'm approx 86kg. A bit of that is in my belly but my legs and back have definitely gotten meatier. I'm more concerned with getting calories in than eating clean, but I do eat plenty of protein and veg every day.

I'm using the cube method to peak. Kinda cookie cutter, but I've done it before. However, this means I started a 10-week program 8 weeks before a, meet so I started with 'week 3'.

===

December 8th. Deadlift rep day

Deadlift:
115kg x 10
115kg x 8
115kg x 8

Holy crap, I'm not used to high rep stuff. Punishing stuff.

2" block pull:
125kg x 6
125kg x 6

Deficit deadlift:
105kg x 8
105kg x 8

Was supposed to be 10-12 reps, but I felt truly destroyed doing them.

BB rows:
60kg x 10
60kg x 10
60kg x 10

DB shrug:
27.5kg x 12
27.5kg x 12
27.5kg x 12

Haven't done shrugs in a while, but these were too light. Will up to 30kg next week.

Ab rolls
x 10 x 3

===

December 9th. Bench explosive day

Speed paused bench:
60kg x 3
60kg x 3
60kg x 5 brain fart
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

CG bench press:
60kg x 5
60kg x 5

Spoto press:
55kg x 8
55kg x 8
55kg x 5 fear of failing so stopped

Pullup (AMRAP):
x 7
x 7
x 5 my hands are still in bits from deadlifting the day before

Hammer curls:
10kg x 12
10kg x 12
10kg x 12 just enough to keep elbows in check

Facepull:
35kg plate x 12
35kg plate x 12
35kg plate x 12

===

December 12. Squat heavy day

Squat:
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2

Hadn't squatted in 10 days. These felt heavier than they should have. Slow and laboured but nowhere near failing.

Front squat:
80kg x 1
90kg x 1
100kg x 1 matched previous PR
110kg x 1 new PR

Program said 2 sets of 1-3 reps at 110kg. Just doing one 110kg made me see spots so I figured I'd cut my losses and move on.

Pause squat:
100kg x 4
100kg x 4

Program said 4-6 reps but I'd rather not die this far away from a meet.

Leg curl, 3020:
31kg plate x 12
31kg plate x 12
31kg plate x 12 could feel my hamstrings filling with blood here

Back raise:
x 12
x 12
x 12

Farmer's walk:
Carry +40kg length x 2
Carry +40kg length x 2
Carry +40kg length x 2

I usually do +50kg but was still drained

===

December 13. Press/BB day:

Overhead press:
40kg x 8
40kg x 8
40kg x 8

DB flyes
10kg x 12
10kg x 12
10kg x 12

These felt stupid. First time doing them. Maybe I'm doing them wrong, but they just didn't feel like they would have a carry over to the bench. Might replace with feet up bench for next week.

Rear delt flyes:
7.5kg x 12
7.5kg x 12
7.5kg x 12

These are always a battle to have a brief pause and not use leg drive. I used to do them chest supported but felt it affected my breathing. Tried seated but hit them off my legs. I'm determined to get these working.

Single leg glute bridge:
x 12
x 12
x 12

Lat pulldown:
41kg x 12
41kg x 12
41kg x 12

Facepull:
29kg plate x 15
29kg plate x 15
29kg plate x 15

Alf Veedersane · 15-12-2016 12:33pm

New log!!!

Is it a particular program you're doing?

Mr. CooL ICE · 15-12-2016 12:34pm

December 15th. Deadlift heavy day.

Deadlift:
140kg x 2
140kg x 2
140kg x 2

Felt effortless.

2" block pulls:
150kg x 2
150kg x 2

First set felt easy, so took 2nd for granted and was lazy with setup. Silly.

Deficit deadlift:
130kg x 5
130kg x 4

Felt form break down in 2nd set, so stopped.

BB row:
60kg x 10
60kg x 10
60kg x 10

Shrug:
30kg x 12
30kg x 12
30kg x 12

Still a little easy. Will keep weight but up to 15 reps for next week.

Ab rolls:
x 10
x 10
x 10

Got everything done in exactly an hour. Felt fantastic.

Mr. CooL ICE · 15-12-2016 12:37pm

Alf Veedersane wrote: »

New log!!!

Is it a particular program you're doing?

Yep. Brandon Lilly's cube method. It's based on westside. 3 x 3-week mini cycles plus a meet week.

COH · 15-12-2016 1:01pm

Just be aware that when running The Cube to use a bit of your own discretion when it comes to the top sets and selection of accessory movements...

For example if the heavy day feels like a warm up - go heavier, if the rep work isnt challenging then do some extra reps, if the dynamic stuff isnt fast go lighter etc. just dont go missing reps or test in training.

Regarding accessory work what I mean is that if you miss deadlifts at lockout but are doing alot of deficit pulls etc. then you might be better served pulling from low blocks etc instead.

Basically anyone I've ever met that followed the programme as written in the book to the letter didn't do it right :cool:

Mr. CooL ICE · 15-12-2016 1:29pm

^^ cheers for that.

I never considered myself at a strong enough level to use my own discretion in other programs, but I will do here. Thanks

15-12-2016 9:44pm

Yay its nic

Mr. CooL ICE · 16-12-2016 10:30am

Dec 16. Bench rep day

Paused bench:
70kg x 6
70kg x 6
70kg x 6

Rep range was 4-8. Left more in the tank in first two to try for 8 in last set, but still only got 6.

CGBP:
75kg x 3
75kg x 3

Rep range 2-3. These were easyish.

Spoto press:
65kg x 6
65kg x 6

Rep range 6-8. These were a struggle. Probably should have given myself more of a rest after the CGBPs.

Pullup:
x 10
x 10
x 7

These were AMRAP but I stopped at 10 because, well I didn't think I'd get to 10. Pullups are a weakness of mine so was delighted I got that far at all.

Hammer curls:
10kg x 12
10kg x 12
10kg x 12

Facepulls:
35kg plate x 12
35kg plate x 12
35kg plate x 12

Tricep pushdown:
23kg plate x 25

These weren't on the plan but I felt good, wasn't in a hurry and COH told me to use discretion

Mr. CooL ICE · 19-12-2016 11:02am

Dec 19th. Squat explosive day

Squat:
90kg x 2
90kg x 2
90kg x 2
90kg x 2
90kg x 2
90kg x 2

Front squat:
90kg x 5
90kg x 4

Prescribed sets were 100kg x 5 but considering last week's PR of 110kg almost killed me, I figured 5 @ 100 was too much. Dropped to 90 for the sake of getting the reps in and even then, it was a little much. Also, new 5RM.

Pause squat:
85kg x 6
85kg x 6
85kg x 6

Leg curl:
35kg plate x 12 - felt too easy
41kg plate x 12
41kg plate x 12

Back raise:
x 12
x 12
x 12

Farmer's walk:
+40kg length x 2
+40kg length x 2
+40kg length x 2

Explosive day is supposed to be a mini deload so nothing was too taxing, except the front squats. Squats were supposed to be fast but I still have a minor sticking point above parallel, even at that weight.

Mr. CooL ICE · 20-12-2016 12:02pm

Dec 20. Press/BB day

OHP:
40kg x 8
40kg x 8
40kg x 8

One-arm DB row:
20kg x 12 each side
20kg x 12 each side
20kg x 12 each side

Feet up bench:
40kg x 8
40kg x 8
40kg x 8

First time ever doing these and they felt weird. Not having feet planted on the ground meant fear I was gonna fall off the side. 40kg was nice and light and just enough to get a mild pump. Doing these instead of DB flyes as they felt they felt weird last week. These simply feel like they have more carry over to a bench.

Lat pulldown:
47kg plate x 12
47kg plate x 12
47kg plate x 12

Glute bridge:
x 12 each side
x 12 each side
x 12 each side

Facepull:
29kg plate x 15
29kg plate x 15
29kg plate x 15

KB swing:
20kg x 20

Not part of the plan going in, but I decided to give my glutes a bit of a burn. Plus, I reckoned the car would be freezing so it would be enough to warm me up.

Changed up the exercises this week as last week was an experiment. Nothing too taxing. Will increase the OHP to 10 reps for next week and see how I get on.

Mr. CooL ICE · 22-12-2016 11:21am

Dec 22nd. Deadlift explosive day

Explosive deadlift:
115kg x 2
115kg x 2
115kg x 2
115kg x 2
115kg x 2
115kg x 2

Easy and fast. Double overhand, because I could.

Block pulls:
125kg x 5
125kg x 5

Deficit deadlifts:
105kg x 6
105kg x 6
105kg x 6

Barbell row:
70kg x 6
70kg x 6
70kg x 6

Changing the rows on deadlift day to be heavier, lower reps and no pause because I've added DB rows to the BB day, which are lighter, high rep and with a pause.

Shrugs:
30kg x 15
30kg x 15
30kg x 15

Ab rolls
x 12
x 12
x 12

All in all, a grand day. Nothing too taxing.

Mr. CooL ICE · 23-12-2016 12:06pm

Dec 23. Bench heavy day

Paused bench:
75kg x 2
75kg x 2
75kg x 2

CGBP:
80kg x 2
80kg x 2

Spoto press:
70kg x 5
70kg x 5

Paused bench was tough, but that was because I set the bar too low in the cage and had to work hard to unrack the thing. Moved it up a notch for the CGBP and it was far easier for that and the Spoto press. Spoto rep range was 3-5 so happy to get them all done.

Pullup:
x 10
x 10
x 8

Hammer curls:
10kg x 12
10kg x 12
10kg x 12

Facepulls:
35kg plate x 12
35kg plate x 12
35kg plate x 12

Was gonna do some tricep pulldowns or dips to finish just to hammer my triceps (it's 10 days to next bench day) but didn't have the time.

Alf Veedersane · 23-12-2016 12:19pm

How do you like the program?

Mr. CooL ICE · 23-12-2016 12:53pm

Alf Veedersane wrote: »

How do you like the program?

I like it a lot. I wish I did it from the start rather than jumping in at week 3, but due to the date I signed up for the meet, I didn't have the time. Week 2 has a squat rep day which is grueling, but great for building work capacity. I think my squat is suffering for not doing it.

That said, next session is a squat rep day, albeit with lower volume/higher intensity than the week 2 session I missed. All them holiday cake gains better pay off.

Mr. CooL ICE · 31-12-2016 9:29am

Dec 30. Squat rep day

Well, Christmas destroyed me. Woke up the morning after Stephens' day thinking with my stomach in knots and not able to eat much for two days. Intermittent cramps, high temperature and being too afraid to stray far from a toilet. And I'm one of those people with freakish immune systems and never get sick. WHY IS THIS HAPPENING?!

Squat day was supposed to be Thursday, but I only started to feel better and eat properly by then, so decided to give myself one day of eating good food. I pushed squat day back a day and decided to combine it with BB day.

Squat:
105kg x 6
105kg x 4

Rep range was 2-3 sets of 4-8 reps. Holy crap, these were heavy. Sweat pouring out of me. No way should I have done prescribed weights today as I am definitely nowhere near 100% health

Front squat:
80kg x 3
80kg x 3

Was supposed to be 107.5kg but didn't want to die

Pause squat:
85kg x 4
85kg x 4

Supposed to be 100kg

OHP:
40kg x 8
40kg x 6

Leg curl:
35kg plate x 12
35kg plate x 12
35kg plate x 12

DB row:
20kg x 12
20kg x 12
20kg x 12

DB press, slight incline:
15kg x 12
15kg x 12
15kg x 12

Lat pulldown, 3020:
41kg plate x 12
41kg plate x 12
41kg plate x 12

Facepull:
29kg plate x 12
29kg plate x 12

Was supposed to finish off with some KB swings because glutes but I just wanted to run away home and fall asleep on the couch with a kitten on my lap.

I probably shouldn't have gone to the gym and given my body some rest but I had to for my head. I spent the first half of the christmas break both looking forward to and dreading my next session, but walking into the gym, it was just dread.

So far, squats are not going well on this program. I could have set my 1RM too high so might take 5-10kg off and recalculate. No issues with bench or deadlift though. Onwards and upwards.

Mr. CooL ICE · 03-01-2017 11:27am

Jan 2nd. Deadlift rep day

Deadlift:
130kg x 7
130kg x 6
130kg x 4

Prescribed range was 2-3 sets of 4-8 reps. Didn't feel heavy at all. Just form kept falling apart, so I stopped rather than grind out bad reps. Probably due to christmas break. Or gym being busy and I'm used to it being quiet, so was probably distracted. I'm easily distracted.

Block pull:
140kg x 3
140kg x 3

First set was awful. Realised I was bracing wrong. 2nd set was much easier.

Deficit deadlifts:
122.5kg x 6
122.5kg x 6

DB row:
25kg x 8
25kg x 8
25kg x 8

Was supposed to be barbell rows (75kg x 6), but people were waiting for the deadlift platform and I kinda forgot rows were next. Should have gone heavier. Oh well.

DB shrugs:
30kg x 15
30kg x 15
30kg x 15

Ab roll:
x 12
x 10
x 10

Forgot to do these before I left the gym. Luckily, I have a roller at home so used that. After my shower. Cos I'm smrt.

Today just felt all over the place. Putting it down to a bad session. Need to move on. Next week is the last properly heavy day before the Munster open.

Mr. CooL ICE · 03-01-2017 11:33am

Jan 3rd. Bench explosive day

Paused bench:
60kg x 2
60kg x 2
60kg x 2
60kg x 2
60kg x 2
60kg x 2

Ridiculously easy. Well, it's supposed to be. But part of me just isn't satisfied unless I've at least broken a sweat.

CGBP:
65kg x 5
65kg x 5

Spoto press:
60kg x 6
60kg x 6
60kg x 6

Prescribed was 2-3 sets. I assumed these would be tough due to the christmas break and me hating them, but they were fine. First set was sloppy as I wasn't pausing properly. Bar just kinda went into a very slow descent near my chest rather than pausing properly. 2nd and 3rd sets were actual pauses and felt good.

Pullup:
x 10
x 6 (pinched some skin gripping the bar so this hurt)
x 10

Hammer curl:
10kg x 12
10kg x 12
10kg x 12

Facepull:
35kg plate x 12
35kg plate x 12
35kg plate x 12

Most satisfying thing today were the facepulls. Everything else just bored me.

Alf Veedersane · 03-01-2017 11:48am

I used really find it hard to stick to the programme when it felt easy. It kinda feels it was pointless if it was so easy. I know there's a reason for it and all that but still...

Mr. CooL ICE · 05-01-2017 10:50am

Jan 5th. Squat heavy day

Squat:
20kg x 5
40kg x 5
60kg x 5
80kg x 4
100kg x 3
* belt *
110kg x 2
110kg x 2
110kg x 2

Not as fast as I would have liked, but I definitely feel better than after last weeks godawful session.

Front squat:
* belt *
100kg x 1
110kg x 1
117.5kg x 1

New front squat PR (+7.5kg). Was supposed to be 117.5 for two sets of 1-2, but I'll take the new PR and run. I realised before that 117.5 was my opener for the Munster open. I thought "Hmm, maybe I shouldn't. Maybe it's too much" but I stopped being a self doubting pussy and did it anyway.

Pause squat:
105kg x 3
105kg x 3

Sets were 3-5 reps, but these were horrifically slow and grindy, so I did the minimum.

Leg curls:
41kg plate x 12
41kg plate x 12
41kg plate x 12

Back raises:
x 12
x 12
x 12

Was supposed to do farmer's walks, but somebody was using the astro strip and I was running late, so I did a set of 20 20kg KB swings and left.

I front squatted my opener. Can't complain about that.

Alf Veedersane · 05-01-2017 10:59am

17.5kg on your front squat in less than 4 weeks.

You do know you might be tested at the Munster Open, yeah?!

Mr. CooL ICE · 06-01-2017 10:43am

Jan 6th. OHP/BB day

OHP:
20kg x 8
30kg x 8
40kg x 8
40kg x 8
40kg x 8

Last two sets were a struggle to finish. I just didn't feel it in my upper back like I usually do. I may have failed to push my head through properly so probably a form issue. But who cares about the OHP anyway. It's the one of the Big 4 that most people don't care about. Like Peter Criss.

One-arm DB row:
20kg x 12
20kg x 12
20kg x 12

Feet-up bench:
20kg x 10
40kg x 10
40kg x 10
40kg x 10

I finally 'feel' these. Got my feet into a position that gave me balance but prevented an arch and leg drive. Happy that I have the hang of them. I think. Still piss easy though.

Lat pulldown:
47kg plate x 12
47kg plate x 12
47kg plate x 12

Glute bridge:
x 12
x 12
x 12

Facepull / KB swings superset:
29kg plate x 15 / 20kg x 10
29kg plate x 15 / 20kg x 10
29kg plate x 15 / 20kg x 10

Graaaaand day.

Mr. CooL ICE · 09-01-2017 10:31am

Dec 9th. Deadlift heavy day

Deadlift:
50kg x 5
70kg x 5
90kg x 5
110kg x 3
130kg x 2
* belt *
147.5kg x 2
150kg x 1
155kg x 1
155kg x 1
130kg x 10

Everything before the belt was a warmup. Everything after was part of the program, except the 2nd 155kg. First just felt crap. My elbows and shoulders went up because I was trying to shrug/row the bar up, which is an old bad habit of mine, so I needed to do a 2nd one properly. Mainly for my head. 2nd one was far better. Probably looked crap, but it felt great.

130kg was AMRAP. I had another few left in the tank and I'm not sure why I stopped at 10. It's probably because the only other AMRAP set I have in this program is pullups and I stop at 10 to keep more in the tank. I definitely could have gone to at least 12. Oh well.

Barbell rows:
70kg x 6
70kg x 6
70kg x 6

Dumbell shrugs:
30kg x 15
30kg x 15
30kg x 15

Leg raise
x 12
x 12
x 15

Heaviest I've deadlifted in a while and it felt pretty easy. 155kg is my planned opener and it's probably too conservative. But opener is supposed to be easy anyway. I'll get the opener done and go nuts on the day, depending on how I feel.

Mr. CooL ICE · 10-01-2017 10:20am

Dec 10th. Bench rep day

Paused bench:
20kg x 10
40kg x 5
60kg x 5
70kg x 2
75kg x 5
75kg x 5
75kg x 5

75kg was work set. Range was 2-3 x 3-5 reps so happy to complete everything. 2nd set felt like crap though. I think I set up wrong as it felt weird and bar never rested on the same part of my chest twice. Can't figure out what I was doing wrong.

CGBP:
77.5kg x 2
77.5kg x 2

Spoto press:
70kg x 5
70kg x 5

CGBP was 2 x 1-2 and spoto was 2 x 3-5 so again happy to finish all prescribed reps.

Pullup:
x 10
x 10
x 10

Hammer curls:
10kg x 15
10kg x 15
10kg x 15

Facepulls:
35kg plate x 12
35kg plate x 12
35kg plate x 12

Last rep day for bench. Bench is going the best out of the 3 lifts which is nice, considering I always thought of it as my weakest. Nice to finally do 3x10 pullups which has been a goal of mine, so will do +5kg in the near future. Thought about going up in reps or weight for facepulls but was fecked by the end.

Happy.

Mr. CooL ICE · 12-01-2017 11:18am

Jan 12th. Squat explosive day

Squat:
20kg x 8
40kg x 5
60kg x 5
80kg x 4
97.5kg x 2
97.5kg x 2
97.5kg x 2
97.5kg x 2
97.5kg x 2

Still a mild sticking point above parallel but overall, speed was ok.

Front squat:
90kg x 2
105kg x 1
105kg x 1
105kg x 1

The 105s were supposed to be triples. Ehhh, not happening. My last few big front squats were all belted but today was beltless. Guess I am reliant on the belt for my big front squats after all.

Pause squat:
90kg x 5
90kg x 5
90kg x 5

Prescribed sets were 2-3 of 3-5 reps. Not often I get all the pause squats done as they usually destroy me.

Leg curl 3020 / KB swing superset:
41kg plate x 12 / 20kg x 12
41kg plate x 12 / 20kg x 12
41kg plate x 12 / 20kg x 12

Replaced back extensions with KB swings as I just haven't been feeling it in the glutes recently. Supersetted because time.

Farmers walk:
+40kg length x 2
+40kg length x 2
+50kg length x 2

I know today was the mini deload, but this is the first squat session in this program that didn't feel like utter crap. Not so pessimistic now.

Alf Veedersane · 12-01-2017 11:39am

Nicolas Cage wrote: »

Replaced back extensions with KB swings as I just haven't been feeling it in the glutes recently.

It may be something you do already but I found back extensions the same until I started to use the cue of driving my hips into the pad as I lifted up.

Hip thrusting into it....it doesn't look nearly as bad as it sounds, thankfully.

Mr. CooL ICE · 13-01-2017 10:55am

Jan 13th. BB/OHP day

OHP:
40kg x 8
40kg x 8
40kg x 10

DB row:
20kg x 12
20kg x 12
20kg x 12

Feet-up bench:
45kg x 10
45kg x 10
45kg x 10

Lat pulldown:
41kg plate x 12
41kg plate x 15
41kg plate x 15

Back extension:
x 15
x 15
x 15 with red band

Followed Alf's cue and it definitely worked. Added a band for resistance because it was the first time I felt like this was doing any work for my glutes in a long time.

Facepulls:
29kg plate x 15
29kg plate x 15
29kg plate x 15

Grand oul' day. Back feels nice and pumped.

Mr. CooL ICE · 16-01-2017 10:28pm

Jan 16th. Deadlift explosive day

Feck all time. Was in the gym as it opened at 6:30 and needed to be gone by 7:15 because of having to travel for meetings in Limerick at 10am. Work has thrown me a curveball by making me be all over the place for the last 3 weeks before the meet. Arse.

Deadlift:
70kg x 5
90kg x 5
110kg x 4
122.5kg x 2
122.5kg x 2
122.5kg x 2
122.5kg x 2
122.5kg x 2

Easy, but my form was awful. I was trying to rush everything and just didn't set up properly. Had to stop and refocus after the 2nd set because I can't afford to be doing silly things now.

Deadlift:
130kg x 6
130kg x 6

Instead of doing block pulls and deficits, I did regular deadlifts at block pull weight for deficit sets/reps cos time. Felt fine.

Barbell rows:
70kg x 8
70kg x 8
70kg x 8

Had no time for shrugs or ab work

Mr. CooL ICE · 18-01-2017 11:49pm

Jan 18. Bench heavy day

Still away. Got to train in Citygym in Limerick, which incidentally is where the Munster Open is taking place. Lovely gym with some savage equipment.

Paused bench:
20kg x 10
40kg x 5
60kg x 4
70kg x 3
77.5kg x 2
80kg x 1
85kg x 1
70kg x 8

Plan today was to work up to 82.5kg, then drop back to 67.5kg AMRAP set. But, well, YNDTFP. The 85kg is my planned opener and previous PR and I really didn't want to show up to the meet without having hit my opener recently, despite knowing my bench has gotten stronger since hitting 85kg before. Was for my head. Anyway, it felt heavy, but went up fast.

And for the AMRAP, well I had two reds on the bar so cba removing them for the sake of 2.5kg.

Pullup:
x 8
+5kg x 5
+5kg x 5

After hitting 3 x 10, I figured weighted only going forward. +5kg felt easy. Will work this up to 10 reps before increasing again.

One-arm DB row:
22.5kg x 8
22.5kg x 8
22.5kg x 8

Usually do facepulls and curls on bench day but couldn't figure out if the cable machine had the option for it and felt like an idiot for not knowing, so did rows instead. Then I forgot about curls, despite wondering why I was finished after only 40 minutes.

Despite the constant brain farts this evening, I'm happy.

Alf Veedersane · 19-01-2017 12:19am

Looks like a class gym alright! Top gear

Mr. CooL ICE · 20-01-2017 12:28pm

Dec 20. Squat rep day

Squat:
20kg x 10
40kg x 8
60kg x 6
80kg x 5
100kg x 2
* belt *
110kg x 5
110kg x 5
110kg x 3

Prescribed sets were 2-3 of 3-5 reps @ 110kg. Tweaked a few things which seemed to work as the bar flew up for the first 2-3 reps of each.

Also, unracked and walked the bar out with my eyes closed, only opening them to look at my feet. My gym has mirrors in front of the squat rack, which you don't have on stage, so I need to get used to not using them.

Front squat:
100kg x 1
100kg x 1
100kg x 1

Prescribed was 117.5kg for two singles. 100kg was supposed to be a warmup but my legs were bollocksed so nope.

Pause squat:
100kg x 3
100kg x 3

Leg curl:
41kg plate x 12
41kg plate x 12
35kg plate x 12

Back raise:
x 12
red band x 12
red band x 12

Farmer walks:
+40kg length x 2
+40kg length x 2
+40kg length x 2

Had a physio appointment afterwards as I've felt my groins being tighter than usual recently (bottom position of squat felt too uncomfortable), so just wanted a once-over to see if there was anything I wasn't aware of. He said groins were fine, but top glute muscle was weak and knotty and the main cause of my issues. Prescribed some bodyweight single-leg deadlifts for now and recommended dry needling after the meet.

The rest of me was mostly fine. Hip rotation was fine. One knee is straighter than the other when in relaxed position. He said my feet are flat and recommended some sort of insoles to provide an arch, but again, not until after the meet.

Alf Veedersane · 20-01-2017 12:50pm

Have had to get used to not looking at mirrors in front of racks. When the power racks were taken, that meant looking at a point above the mirrors, which was probably a good thing.

Also meant I ended going deeper.

But it takes getting used to.

Haven't tried closing my eyes because I would inevitable lose balance and fall over.

Mr. CooL ICE · 23-01-2017 12:23pm

Jan 23rd. Deadlift rep day

Had a horrible weekend. Ended up having to do overtime for free due to a work emergency for pretty much the entire weekend so missed my OHP/BB day. Took a few hours off yesterday morning to go watch some lifting (*waves at Alf*). Pulled a sickie in work so went to the gym this morning with no sense of urgency to fit in everything in in X amount of time. Lifting heavy things was going to feel like therapy.

Deadlift:
137.5kg x 5
137.5kg x 5
137.5kg x 5

Prescribed was 2-3 sets of 3-5 reps. Having long rest times helped.

Deadlift:
150kg x 2
150kg x 2

Was supposed to be 147.5kg rack pulls, but being so close to the meet, I wanted to keep my cues in check. Plus, lifting therapy. First reps were solid AF but 2nd reps kinda went arseways.

Deadlift:
130kg x 5
130kg x 5

Was supposed to be deficits, but same as above. Went touch-and-go because therapy.

Barbell rows:
70kg x 8
70kg x 8
70kg x 8

DB shrugs:
30kg x 15
30kg x 15
30kg x 15

Hanging leg raises (pause at top):
x 12
x 12
x 12

Today felt good. Yeah, I deviated from the program again but I just had to do it. This was the last time I deadlift heavy-ish until the day of the meet in 13 days as next week is all about the deloads. 50kg for 3 sets of 8 or something like that. I find it hard to set up properly at that weight as I'm pulling the bar off the ground and falling over. But that's next week's problem.

Alf Veedersane · 23-01-2017 12:43pm

Sickie sessions are great.

Rest periods where you can fit in a power nap.

Mr. CooL ICE · 24-01-2017 8:24pm

Jan 24. Bench explosive day

Paused bench:
20kg x 10
40kg x 5
60kg x 3
65kg x 2
65kg x 2
65kg x 2
65kg x 2
65kg x 2

CGBP:
70kg x 5
70kg x 5

Spoto press:
60kg x 6
60kg x 6

Prescribed sets for CGBP and spoto were 2-3 sets. I was in a hurry so didn't do the 3rd ones.

Pullup:
x 5
+10kg x 5
+10kg x 5
+10kg x 5

One arm DB row, 3020:
20kg x 8
20kg x 8
20kg x 8

Both cable machine attachments were being used by the only other two people in the gym, so I skipped facepulls and did rows. Also skipped bicep curls because my pullups were a struggle form-wise and I definitely used some arms to get up.

Easy day. In and out in 45 minutes cos I needed to drive to Limerick for 10am.

Mr. CooL ICE · 27-01-2017 10:48am

Dec 27. Squat heavy day

Squat:
20kg x 6
40kg x 6
60kg x 5
80kg x 5
* knee sleeves *
90kg x 2
100kg x 2
* belt *
110kg x 2
117.5kg x 2
120kg x 1
125kg x 1
105kg x 8

First ever time squatting with sleeves, so christened my StrengthShop IPF sleeves with a ton of sweat. Gym instructor spotted me for the 117.5kgs, as that is my planned opener and he said it looked ridiculously easy. No grinding. Looked like RPE 7. Said it's the perfect opener and agreed with me that leaping to 130kg afterwards is a good plan.

120kg and 125kg were part of the program and the 105kg was an AMRAP. Really, really buzzing about the meet now. I wasn't expecting my opener to be THAT easy.

Leg curl:
41kg plate x 12
41kg plate x 12
41kg plate x 12

Back extension:
x 12
x 12
x 12

Farmer walk:
+40kg length x 2
+40kg length x 2
+40kg length x 2

I'm pretty damn happy. Bring on Feb 5th.

Alf Veedersane · 27-01-2017 10:55am

Nice! You're all set!

How did the sleeves feel?

Mr. CooL ICE · 27-01-2017 11:10am

Doesn't feel as sexy as the singlet!

I didn't like them when I first opened the packaging and tried them on. I walked up and down the stairs and they just made moving feel difficult. But this morning, I didn't really notice them when I had weight on my back. It's just one session so I can't say with confidence that they helped me, but they definitely don't inhibit me.

Alf Veedersane · 27-01-2017 11:21am

Nicolas Cage wrote: »

Doesn't feel as sexy as the singlet!

I didn't like them when I first opened the packaging and tried them on. I walked up and down the stairs and they just made moving feel difficult. But this morning, I didn't really notice them when I had weight on my back. It's just one session so I can't say with confidence that they helped me, but they definitely don't inhibit me.

Yeah, was pretty much the same as that the first couple of sessions.

I like them on now. Maybe it's a mental thing but that in itself can help. If you feel like they're going to help, then they probably will!

As well, it was put to me, it's a centimetre of material behind the knee when you're in the hole so it possibly helps. Only to a small degree but maybe that's the 1% of everything that makes the difference on a third attempt.

Mr. CooL ICE · 30-01-2017 8:30pm

Jan 30. Deload day:

Squat:
60kg x 8
60kg x 8

Paused bench:
40kg x 9
40kg x 9

Deadlift:
90kg x 4
90kg x 4
90kg x 4

*yawn*

Mr. CooL ICE · 02-02-2017 11:01am

Feb 2nd. Deload

Bench:
20kg x 5
40kg x 5
50kg x 3
65kg x 1
65kg x 1
65kg x 1

In and out of the gym in ~25 minutes, including a bit of lower body mobility.

A few weeks ago, I realised my feet weren't completely flat on the ground. While the heel was down, the outside of my foot wasn't. I thought it was grand after reading the IPF rulebook but a few people at the Leinsters weren't given the start command for the same reason.

It's easily fixed by narrowing my stance but then it makes leg drive harder to use. I can fix it properly but it means I need to concentrate on having my glutes engaged for the entire bench, as it spreads my knees out and ends up flattening my feet. Might loosen my shoes a bit on the day so the soles of the shoes are flat

Mr. CooL ICE · 03-02-2017 9:11am

Feb 3rd. Deload

Squat:
40kg x 8
40kg x 8
40kg x 8

Bench:
30kg x 8
30kg x 8
30kg x 8

Deadlift:
90kg x 4
90kg x 4
90kg x 4

Was supposed to be 50kg 3x8 but well, trying to set myself up with such a light bar is too hard.

Well, all the work is done. Just have to show up now.

Alf Veedersane · 03-02-2017 9:29am

Saul looking good chief!

Best of luck at the weekend. Bring back some shiny new PRs!

Mr. CooL ICE · 05-02-2017 10:23pm

Meet #2 done and dusted.

Got to the venue late and missed my weigh in, so had to wait until last. Stripped down to my jocks and had my gear inspected by Hanley (pbuh). 87.6kg. Heavier than I expected but meh

Squats:

Had a bit of a panic warming up for squats. Was aware that warming up too soon could result in being tired when it came to my turn, but it was the opposite. Approx 9 mins until my lift, I had only warmed up to 70kg despite opening with 117.5kg. Got in a 90kg triple and a 100kg belted single before getting on to the platform. Good lift.

Second lift was 130kg and also good. I didn't set the bar up properly on my back but powered through. Mistake, but it worked out.

Third lift was 140kg. Got under the bar and it didn't feel right. Knowing I didn't want to repeat, I stepped back, got under the bar and found the right spot. Good lift. 5kg PR. Apparently, it looked easy and Looked like I was being conservative. Heh.

Bench:

Made sure I warmed up with time to spare. Bar x 5, 40 x 5, 60 x 3, 70 x 2, 80 x 1, grand. Got onto the platform and was told to rerack before getting a command. Apparently, my right heel wasn't down. Got a 2nd chance with 30 secs left and got it. 85kg. Felt alright. Matched my PR

Official called me over to tell me my heel was creeping up during the lift. Said it wouldn't pass if I did it again. Decided to put my feet a little closer and further in front of me to avoid it, but that meant less leg drive. 90kg. 5kg PR.

Third lift was, well, it had an interesting start. While setting up, the bar lifter spotter guy got up too early so while I thrust myself backwards to set up, I headbutted him in the nads. He had to take a moment before I could go. I composed myself, set up, but failed 95kg. I'd like to think the start affected me, but it didn't. I just wasn't strong enough.

Deadlift:

I put 70kg on the bar to begin warmup, but had to take step back as I realised just how completely fcuking tired I was. I didn't have any caffeine during the event and I was completely drained. Did the warmup. 70, 90, 110 for 5, 5, 3 and then singles to 150. Opened 155kg. Piss easy.

Went 175kg for my 2nd lift. Felt heavy but it was fast. 5kg PR. One of the lads I warmed up with said I'm stronger than I think I am, so I went nuts and asked for 200kg next.

Had just been introduced to smelling salts for my 175kg and I liked the buzz, so thought 200kg might be somewhat possible. Charged up to the bar and latched on, but it only got 5-6 inches from the ground and I had to put it down. Body just said no. I laughed as I walked off the platform.

Summary is:
Squat 117.5, 130, 140
Bench 85, 90, 95F
Deadlift 155, 175, 200F

I loved today so much. The experience is unbelievable. I was a jittering mess of emotions for about 3 hours and it drained me. The drive back to Dublin was horrible but luckily my girlfriend was with me to keep me company.

Things to take away from today:

I am stronger than I give myself credit for. Most of my weaknesses are in my head. I've only ever HB squatted so need to learn the way of the low bar as I'm probably missing out. I also want to learn sumo deadlifts to see how I find them. Coaching book for next week. But for now, I'm gonna relax. Might pop into the gym and do some accessory stuff like facepulls that have been neglected during the taper.

Alf Veedersane · 05-02-2017 10:36pm

That's deadly, man. Bar has been reset, time to believe in yourself a bit more and go balls out (about to say 'not literally' but the singlet removes the choice) amd hit training hard again.

Virtual high five!

Mr. CooL ICE · 07-02-2017 10:37am

February 7th. Arse about the gym day

Lotsa mobility.

OHP:
20kg x 10
25kg x 3
30kg x 3
35kg x 3
40kg x 3
45kg x 2
50kg x 1
55kg x 1
60kg x 1 (5kg PR)

Pullup:
x 5
5kg x 5
5kg x 5
5kg x 5

Glute-ham raise:
x 5
x 5
x 5

Facepulls:
29kg plate x 12
29kg plate x 12
29kg plate x 12

Ab wheel rolling:
x 10
x 10
x 10

Just doing bits and pieces of accessory work. Nothing too specific. OHP was a last minute "sure why not" as I wanted to know where it was at. Only ever do it for high reps. Rest was concentrating on the stuff I neglected for the past few weeks.

Mr. CooL ICE · 09-02-2017 11:07am

Feb 9th. Squat coaching

I've never low bar squatted before and felt like I was missing out, so got some coaching this morning. It definitely feels weird, but not completely alien to me. Breaking at the hips first is actually something I did HB once upon a time until a trainer told me to stop. But because I've been breaking at the hips and knees together for so long, it was tricky to get back in to the habit.

Was something like
20kg x 5
40kg x 5
60kg x 5
80kg x 3
90kg x 3 (and lots more triples at here. can't remember how many, but maybe 7-8).

Started developing some butt wink at times so concentrating on trying to arch removed that. I got the hip motion nailed pretty quick, but the bracing aspect was the hardest to get right. Also, the bounce at bottom position is felt completely in the hamstrings, as opposed to the quads with HB.

My wrists hurt. I haven't had the elbow pain I keep hearing about, so looking forward to that.

Then did some arsing around with GHRs, back extensions and also gave the reverse hyper machine a go, as I had never used it before. All these were alternated with a set of 8 lat pulldowns @ 47kg plate. I wouldn't call it a superset as I hadn't a plan at this point.

Exciting!

Alf Veedersane · 09-02-2017 12:11pm

I've never had elbow pain from low-bar squatting nor have I ever really felt it sore on my shoulders. Maybe it's because I don't squat heavy enough but I don't think it's a given that you'll get them.

09-02-2017 1:29pm

I hope you were using wrist wraps

Highly recommended shoulder dislocates as a warm up for lb

Alf Veedersane · 09-02-2017 1:47pm

bluewolf wrote: »

I hope you were using wrist wraps

I wore them after your advice and nearly ended up with gangrene in my hands.

Mr. CooL ICE · 09-02-2017 1:48pm

I own wrist wraps but haven't used them yet. I might try.

My wrists haven't been sore since before I learned how to front squat properly

09-02-2017 1:49pm

How do you not have gangrene in your wrists without them

@ av

Sets of faahve

Comments